1. three key psychological needs
autonomy – personal choice not compulsion by outside forces
competence – capable & effective not incompetent & inefficient
relatedness – regular emotional intimacy & shared activities not isolation & loneliness
autonomy
competence
relatedness
Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2):

2. what makes for a good day?
autonomy
competence
relatedness
people whose needs for autonomy, competence & relatedness are more satisfied experience greater well-being than those whose needs are less satisfied
at the same time, for each individual, days when these basic needs are more satisfied are experienced as better than days when the needs are less satisfied
it’s not just the total amount of need satisfaction, it’s also the balance that optimises well-being
Sheldon, K. M., R. Ryan, et al. (1996). What makes for a good day? Competence and autonomy in the day and in the person. Pers Soc Psychol Bull 22(12):
Sheldon, K. M. and C. P. Niemiec (2006). It's not just the amount that counts: balanced need satisfaction also affects well-being. J Pers Soc Psychol 91(2):

3. goals & their health implications
key needs – autonomy, competence & relatedness
intrinsic goals prioritising personal meaning, community contribution & intimacy, tend to satisfy these three key psychological needs directly.
extrinsic goals prioritising money, status & image focus on achieving external rewards and praise – often at the expense of key basic need satisfaction.
prioritising extrinsic goals is associated with increased anxiety, depression, narcissism & physical symptoms and decreased vitality, self-actualization & well-being

4. motivations & wellbeing
non self-determined “controlled” motivations
self-determined “autonomous” motivations
integrated motivations = because you really identify with this goal
intrinsic motivations = because of the enjoyment or stimulation this goal provides you
external motivations = because someone else wants you to or because the situation seems to compel it
introjected motivations = because you would feel ashamed, guilty or anxious if you did not have this goal
encourage
wellbeing
unrelated to
for more details, see Ken Sheldon’s research at :

5. “autonomous” motivations “controlled” motivations
goals, motivations & well-being
“intrinsic” goals
wellbeing
wellbeing
“autonomous” motivations
“controlled” motivations
wellbeing
wellbeing
“extrinsic” goals

6. intentions for this coming week
time for personal reflection and writing
exercise, diet, weight, alcohol, & sleep
autogenics – energizing & quieting; personalizing reminder dots & shorts
personal community chart & intentions and linked values/roots – roles – goals – diary
goodwill exercise, sdt & ego-/eco-system